The world of sports nutrition is riddled with myths. Misconceptions about which foods to eat, which supplements to take, and when to eat leave most athletes feeling overwhelmed, exhausted, and can even hinder their performance.
As a dietitian, expert in sports nutrition, I work with athletes to not only help them optimize performance through targeted nutrition counseling, but also educate them on how to best manage their unique dietary needs.
Let’s talk about 3 major sports nutrition myths and what you should be doing instead.
Myth #1: You MUST eat at least 1 gram of protein per pound of bodyweight.
This myth means well. People who perpetuate this myth just want you to recover and grow the muscle you work so hard for. Unfortunately, overemphasizing protein can leave your diet imbalanced in carbohydrates and fats. Research shows us that protein needs for athletes are not as high as many believe them to be. The ideal amount of protein is actually between 1.6 and 2.3 grams per kilogram of body weight, and, yes, I said kilograms! Let’s find your ideal protein intake below while using the formulas below:
Eating an amount of protein in this range might feel odd at first, especially if you are used to eating a much higher amount. But, as I stated above, you now have more room for carbohydrates in your sports diet. Carbs are going to be the one nutrient that absolutely fuels the performance you and your coaches want to see. No other nutrient can supply the energy necessary to fuel fast sprints, explosive jumps, and strong lifts like carbs!
Myth #2: You can have high performance on a low-carb diet
As Sport Dietitians, this is one of the more frustrating myths. Now, it is true that training on low-carb diets can allow our bodies to adapt to using more fat for fuel during exercise; however, there is a limit to this.
At around 65% of your max effort, carbohydrates begin to take over as the main fuel source. The closer you get to 100% of your max effort, the more your body must rely on carbohydrates over fats as fuel. This is because fats are too complex a fuel source to be broken down efficiently. So rather than following a low-carbohydrate diet, here is what you should do:
Myth #3: You need a large stack of supplements if you want to be a top performer.
The supplement industry has done an excellent job of making us all feel we need the latest pre-workout, post-workout, vitamins, electrolytes, etc. But odds are, you don’t actually need a large stack of supplements (if any at all). Let’s go over 3 supplements that are proven to enhance performance and won’t hurt your bank account.
By now, you may feel a bit confused. Realizing you may have been eating too much protein, under-eating carbs, and taking too many supplements has left you feeling like you aren’t sure where to start. Myths can take root and become fact, especially since they are perpetuated by the media, influencers, YouTubers, gym bros, “nutritionists” (remember, nutritionist is not a regulated title), and even coaches.
By working with a sports dietitian, together, we can help you create the perfect diet plan that is nonrestrictive, tasty, won’t hurt your wallet, and most importantly, will drive your performance.
Ready to learn how?
Our St. Louis area dietitians specialize in performance nutrition for athletes.
